Xin Yi Ter
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Average Americans dine out 4-5 times per
week.
In 2010, the average consumer spent $2,505
when eating food away from home, according
to the United States Department of Labor.
(approximately $200/month)
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Dining out is convenient.
Dining out is synonymous with special
occasions
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Dining out is a good emergency back-up plan
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1) Plan ahead
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2) Consider the menu
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3) Choose foods carefully to stay with your
plan.
4) Enjoy! (Eat Slowly)
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Plan your meal for the day early.
If know ahead of time that you are dining out
for dinner, cut back on calories during other
meals that day.
Eat a light dinner if you at a big lunch at the
restaurant that day.
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Try to look at the menu before deciding on the
restaurant to go.
Different restaurants have different ranges of
menu items.
Read the review of the restaurant.
Go to a sit down restaurant to enjoy your meal
instead of fast food restaurant
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Rule of thumb:
i.
Make half your plate fruits and vegetables.
ii.
Go Lean with Protein.
iii.
Make at least half your grains whole.
iv.
Switch to fat-free or low-fat (1%) milk.
v.
Limit oils and fats intake.
Ordering Food
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Choose non-sugary beverages such as
sparkling water, unsweetened tea, fresh fruit
juice or low fat milk
Ask the waiter to skip the bread basket
Ask the waiter about healthy option, if not
make wise choices! Menu terms that can
mean less fat and calories: baked, braised,
broiled, grilled, poached, roasted, steamed.
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Choose whole wheat bread
Choose lean meat such as chicken breast, and
ask for low sodium deli meat if available
Condiments on the side if restaurant have
individual packed condiments
Load up your sandwich with vegetables
Avoid “combo” meal with chips and soda, try
garden salad and water instead
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Choose green leafy vegetables
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Choose variety color of vegetables
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Add beans as protein source
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Choose lean meats such as chicken breast
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Choose low fat cheese.
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Limit toppings such as croutons, fried noodles
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Salad dressing on the side
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Meat serving size : 3 oz cooked
Order 6-8 oz of steak at restaurant and to-go
box half of the steak to enjoy next day as a
sandwich or salad topping.
Order Lean Cut:
Beef: sirloin, top loin, tenderloin, round.
Pork: tenderloin, top loin roast, loin chop,
sirloin chop, rib roast
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Choose pasta made with marinara or wine
sauce, avoid cream based pasta
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Choose thin crust pizza if available
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Choose Italian ice instead of cream cake
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Limit: Any scallopine or parmigiana
(floured,fried, and baked with cheese)
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Choose salsa, whole wheat soft tortillas,
vegetables and beans (no lard).
The portions are often large, share with a
friend or take home for a delicious meal
the next day.
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Limit toppings such as sour cream,
cheese sauce and also tortilla chips!
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Choose a lunch sized portion, if available
Order entree that is steamed, stir fried or
vegetarian items. Try tofu!
Avoid fried items that have high sodium sauce
(Eg: Sweet and Sour or General Tso Chicken)
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If possible, ask for sauce on the side.
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Drink Tea
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Quick and cheap
One fast food meal contains enough calories,
sodium and fat for an entire day.
As a customer, you still can make healthy
choice in fast food restaurant.
Most fast food chains have nutritional
information placed on their products.
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Typical Choice
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Healthy Choice
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Chargrilled Chicken Sandwich 300 kcal, 3.5g
fat
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Chargrilled Chicken Salad 180 kcal, 6g fat
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Fruit Cup 70 kcal, 0g fat
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Fruit and Yogurt Parfait 160 kcal, 2g fat
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6” Sweet Onion Chicken Teriyaki 380 kcal, 4.5g fat
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6’ Oven Roasted Chicken 320 kcal, 5g fat
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6” Turkey Breast 280 kcal, 3.5g fat
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6” Subway Club 310kcal, 4.5g fat
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*Made with 9 grain bread and vegetables
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Apple Slices 35kcal, 0g fat
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Turkey Sausage Bagel Thin Sandwich 240kcal 6g fat
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Turkey Bagel Thin Sandwich 260 kcal, 6g fat
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Classic Bagels– 240– 270 kcal, 1-2g fat
Plain, Honey Whole Wheat, Everything,
Pumpernickel
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Tendergrill Chicken Sandwich (plain)
470kcal, 18g fat
Garden Salad without Chicken 70 kcal, 4g
fat
Extra toppings & sauces add extra
calories, fat & sodium!
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Fresco Grilled Beef Soft Taco 160 kcal, 4.5g fat
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Fresco Bean Burrito 350 kcal, 8g fat
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Fresco Burrito Supreme with Chicken 350 kcal, 8g
fat
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Egg White Veggie Flatbread Sandwich 280 kcal,
10g fat
Egg White Turkey Sausage Sandwich 280 kcal, 8g
fat
Café Latte Lite
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Full Salad Bar
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Home style food
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Deli Bar
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Online Menu
www.tigerdining.com
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Small bag of pretzels, peanuts, almonds or
trail mix
Whole-wheat crackers with peanut butter or
cheese
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Whole grain granola or cereal bars
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Graham or animal crackers
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100% fruit or vegetable juice
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What is consider as 1 serving of alcohol?
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12 ounces of a beer or wine cooler
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8-ounces of malt liquor
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5 ounces of table wine
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1.5 ounces of 80 proof distilled spirits
such as gin, vodka, whiskey, etc.
DRINK MODERATELY!
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Order the regular or child-size portion. For a
lighter meal, order an appetizer in place of a
main course.
Eat your lower-calorie food first. Soup or salad
is a good choice. Follow up with a light main
course.
Order one dessert with enough forks for
everyone at the table to have a bite.
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Walk from Home or the Office.
You'll get your meal and 30 minutes of
physical activity and avoid the parking hassles.
Walk with Family or Friends.
A brisk walk before a meal gives you time to
chat. A stroll afterward helps your digestion.
Walk Up Instead of Driving Thru. Park your
car in the lot and walk inside to get your fast
food order.
www.eatright.org
www.webmd.com
www.mayoclinic.com
www.tigerdining.com